This is a very simple cauliflower mash recipe to make, and tastes like mashed potatoes.


So if you’re looking for a way to get a different vegetable into your food repertoire, this might be for you!  It’s a popular dish (with a few changes made by me of course) frequently called cauliflower “mashed potatoes” but there are no potatoes in here.

The dish stays well in the refrigerator and re-heats nicely in the microwave.


  • 1 head of cauliflower (per 2 people)
  • 1 tablespoon of your choice of butter spread (I used Smart Balance with extra virgin olive oil)
  • 2 garlic cloves
  • sea salt


  • Wash and cut cauliflower
  • Place cauliflower and garlic in a steamer and salt it lightly
  • Steam until soft
  • Place all in a blender along with the butter spread
  • Blend to desired consistency

Serves: 2

Nutrition Information per Serving:

Calories 58
Calories from Fat 23

Total Fat 2.6g / 4%
Saturated Fat 0.8g / 4%
Cholesterol 0g
Sodium 305mg
Total Carbohydrates 7g/ 2%
Dietary Fiber 3.3g/ 13%
Sugars 3.2g
Protein 2.6g

Vitamin A 2.5%
Calcium 1.5%
Vitamin C 52%
Iron 1.5%

The type of butter or butter spread you use makes a difference here.  In my version above it accounts for half of the calories, all of the calories from fat, and most of the vitamin A. 

% Daily Value based on 2,000 Calorie diet therefore if your diet is lower in Calories the percent is higher




This is dish #4 on the Thanksgiving Side Dish List.